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Hormone-balancing smoothie

Risotto Primavera

Seasonal Summer Salad

Berry lollies

Broad bean dip

Crunchy cinnamon chickpeas

Sweet Breakfast Frittata Muffins

Carrot top pesto

Paprika-roasted cauliflower

My best frittata recipe!

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laura.nutrition

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Jan 27

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๐Ÿฅ‘ So many reasons to enjoy some fats in the diet!

laura.nutrition

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Jan 26

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๐Ÿ‘‰ Do you always go for the ๐—™๐—”๐—ง-๐—™๐—ฅ๐—˜๐—˜ options because theyโ€™re lower in calories?โฃ
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๐Ÿ™…๐Ÿปโ€โ™€๏ธ If so, your body might not be thanking you for it. โฃ
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๐Ÿ‘‰ ๐—ช๐—ฒ ๐—ก๐—˜๐—˜๐—— ๐—ณ๐—ฎ๐˜. โฃ
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๐Ÿ‘‰ For our ๐—ฏ๐—ฟ๐—ฎ๐—ถ๐—ป health, ๐—ต๐—ผ๐—ฟ๐—บ๐—ผ๐—ป๐—ฎ๐—น health, ๐˜€๐—ธ๐—ถ๐—ป health, ๐—ถ๐—บ๐—บ๐˜‚๐—ป๐—ฒ systems, ๐—ป๐˜‚๐˜๐—ฟ๐—ถ๐—ฒ๐—ป๐˜ absorption.... the list goes on. โฃ
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๐Ÿ‘‰ Itโ€™s also worth noting that when fat is removed from a product, ๐˜€๐—ผ๐—บ๐—ฒ๐˜๐—ต๐—ถ๐—ป๐—ด ๐—ฒ๐—น๐˜€๐—ฒ ๐—ถ๐˜€ ๐—ถ๐—ป๐˜ƒ๐—ฎ๐—ฟ๐—ถ๐—ฎ๐—ฏ๐—น๐˜† ๐—ฎ๐—ฑ๐—ฑ๐—ฒ๐—ฑ...โฃ
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๐Ÿ‘‰ Usually that means more ๐˜€๐˜‚๐—ด๐—ฎ๐—ฟ, more ๐˜€๐˜„๐—ฒ๐—ฒ๐˜๐—ฒ๐—ป๐—ฒ๐—ฟ๐˜€, more ๐—ฎ๐—ฑ๐—ฑ๐—ถ๐˜๐—ถ๐˜ƒ๐—ฒ๐˜€. Your body would almost certainly prefer the fat. โฃ
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๐Ÿ™‹๐Ÿปโ€โ™€๏ธ ๐—ช๐—˜ ๐—ก๐—˜๐—˜๐—— ๐—ง๐—ข ๐—ฆ๐—ง๐—ข๐—ฃ ๐—ง๐—›๐—œ๐—ก๐—ž๐—œ๐—ก๐—š ๐—”๐—•๐—ข๐—จ๐—ง ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜๐—ฆ ๐—”๐—ก๐—— ๐—ฆ๐—ง๐—”๐—ฅ๐—ง ๐—ง๐—›๐—œ๐—ก๐—ž๐—œ๐—ก๐—š ๐—”๐—•๐—ข๐—จ๐—ง ๐—›๐—˜๐—”๐—Ÿ๐—ง๐—›.

laura.nutrition

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Jan 25

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๐Ÿ‘‰ This is why, in my opinion, ๐—ฎ๐—ป๐˜† ๐—ฑ๐—ถ๐—ฒ๐˜ ๐˜๐—ต๐—ฎ๐˜ ๐˜ƒ๐—ถ๐—น๐—ถ๐—ณ๐—ถ๐—ฒ๐˜€ ๐—ฎ๐—ป๐˜† ๐—ณ๐—ผ๐—ผ๐—ฑ ๐—ด๐—ฟ๐—ผ๐˜‚๐—ฝ ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ ๐—ฏ๐—ฒ ๐—ฐ๐—ต๐˜‚๐—ฐ๐—ธ๐—ฒ๐—ฑ ๐—ผ๐˜‚๐˜ ๐˜๐—ต๐—ฒ ๐˜„๐—ถ๐—ป๐—ฑ๐—ผ๐˜„. โฃ
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๐Ÿ™…๐Ÿปโ€โ™€๏ธ๐—™๐—ข๐—ข๐—— ๐—œ๐—ฆ ๐—ก๐—ข๐—ง ๐—”๐—ฆ ๐—ฆ๐—œ๐— ๐—ฃ๐—Ÿ๐—˜ ๐—”๐—ฆ ๐—š๐—ข๐—ข๐—— ๐—”๐—ก๐—— ๐—•๐—”๐——. โฃ
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๐Ÿ‘‰ We cannot say that all fats are bad. Thatโ€™s ๐—ผ๐˜‚๐˜๐—ฑ๐—ฎ๐˜๐—ฒ๐—ฑ ๐˜๐—ต๐—ถ๐—ป๐—ธ๐—ถ๐—ป๐—ด. โฃ
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๐Ÿ™‹๐Ÿปโ€โ™€๏ธ Itโ€™s pretty hard to condense info on fats into an Instagram post so please bear in mind that the below is pretty generalised!โฃ
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๐Ÿ‘‰ ๐—จ๐—ป๐˜€๐—ฎ๐˜๐˜‚๐—ฟ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—ณ๐—ฎ๐˜๐˜€ are generally the ones we want most of in our diets - things like avocado, nuts and seeds, olive oil and oily fish. โฃ
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๐Ÿ‘‰ ๐—ฆ๐—ฎ๐˜๐˜‚๐—ฟ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—ณ๐—ฎ๐˜๐˜€ are generally the ones we might want to practice moderation with. The link between these and heart disease is no longer as clear as it was once thought to be and a moderate amount might even be useful. Saturated fats are generally found in meat, dairy, commercial baked goods and coconut oil. โฃ
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๐Ÿ‘‰ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€ ๐—ณ๐—ฎ๐˜๐˜€ are the ones we want least of... and the ones a lot of us are over-consuming which can give fats a bad name. Theyโ€™re found in highly processed foods including many chocolates, cakes, biscuits and ready meals. โฃ
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๐Ÿฅ‘ ๐—”๐˜€ ๐—ฎ ๐—ด๐—ฒ๐—ป๐—ฒ๐—ฟ๐—ฎ๐—น ๐—ฟ๐˜‚๐—น๐—ฒ, ๐˜๐—ต๐—ฒ ๐—น๐—ฒ๐˜€๐˜€ ๐—ฝ๐—ฟ๐—ผ๐—ฐ๐—ฒ๐˜€๐˜€๐—ฒ๐—ฑ ๐—ณ๐—ฎ๐˜๐˜€ ๐—ฎ๐—ฟ๐—ฒ ๐—ด๐—ผ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—บ๐—ผ๐—ฟ๐—ฒ ๐—ฏ๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐—ฐ๐—ถ๐—ฎ๐—น. (Thatโ€™s really a general nutrition rule for everything!)โฃ
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๐Ÿ‘€ Keep a look out for posts on the benefits of fats later in the week.

laura.nutrition

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Jan 20

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๐Ÿ‘‰ SWIPEโฃ
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๐Ÿคท๐Ÿปโ€โ™€๏ธ Plant or animal protein?โฃ
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๐Ÿ‘‰ The main difference is that ๐—ฎ๐—ป๐—ถ๐—บ๐—ฎ๐—น ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ฐ๐—ผ๐—ป๐˜๐—ฎ๐—ถ๐—ป๐˜€ ๐—ฎ๐—น๐—น ๐—ฒ๐˜€๐˜€๐—ฒ๐—ป๐˜๐—ถ๐—ฎ๐—น ๐—ฎ๐—บ๐—ถ๐—ป๐—ผ ๐—ฎ๐—ฐ๐—ถ๐—ฑ๐˜€ (the building blocks of protein). โฃ
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๐Ÿ‘‰ ๐—ก๐—ผ๐˜ ๐—บ๐—ฎ๐—ป๐˜† ๐—ฝ๐—น๐—ฎ๐—ป๐˜ ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐˜€๐—ผ๐˜‚๐—ฟ๐—ฐ๐—ฒ๐˜€ ๐—ฐ๐—ผ๐—ป๐˜๐—ฎ๐—ถ๐—ป ๐—ฎ๐—น๐—น ๐—ฒ๐˜€๐˜€๐—ฒ๐—ป๐˜๐—ถ๐—ฎ๐—น ๐—ฎ๐—บ๐—ถ๐—ป๐—ผ ๐—ฎ๐—ฐ๐—ถ๐—ฑ๐˜€. BUT thatโ€™s ok as long as youโ€™re eating enough variety to ensure that you still get them all during the course of the day. โฃ
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๐Ÿ‘‰ In a vegan diet you do need to carefully plan to make sure youโ€™re getting enough protein, and you might need to eat more volume of food. But itโ€™s still perfectly possible to do ๐Ÿ‘Œโฃ
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๐Ÿ™‹๐Ÿปโ€โ™€๏ธ Personally I include a bit of every type of protein. Some days are powered by plants, some days feature some animal protein too.

laura.nutrition

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Jan 19

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โ˜๏ธ Just a handful of the many important roles of protein in the body. โฃ
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๐Ÿ‘‰ Tomorrow Iโ€™ll be sharing some info on the differences between animal and plant-based protein so keep a lookout!โฃ

laura.nutrition

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Jan 18

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๐Ÿ™…๐Ÿปโ€โ™€๏ธ Wrong! โฃ
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๐Ÿ’ช Protein is not just for building muscles. โฃ
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๐Ÿ‘‰ It has SO many roles, one of which building and repair of muscles... and every other tissue in the body!โฃ
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๐Ÿฆ  It is also essential for ๐—ถ๐—บ๐—บ๐˜‚๐—ป๐—ฒ ๐—ณ๐˜‚๐—ป๐—ฐ๐˜๐—ถ๐—ผ๐—ป and we all need to be thinking about that right now. โฃ
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๐Ÿฅฉ ๐ŸŸ ๐Ÿฅ› Meat, fish, eggs and dairy are the key animal sources. โฃ
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๐ŸŒฑ Beans, peas and lentils, quinoa, tofu are some plant protein examples. โฃ
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๐Ÿ‘‰ Iโ€™ll be going into detail about plant and animal protein later in the week. โฃ
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๐Ÿคท๐Ÿปโ€โ™€๏ธ ๐—ง๐—ฒ๐—น๐—น ๐—บ๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ฎ๐˜ƒ๐—ผ๐˜‚๐—ฟ๐—ถ๐˜๐—ฒ ๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐˜€๐—ผ๐˜‚๐—ฟ๐—ฐ๐—ฒ๐˜€! Mine are tofu (as long as itโ€™s marinated, I canโ€™t stand it plain!) and black beans. YUM. โฃ
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Fully qualified and accredited:
British Association for Nutritional & Lifestyle Medicine
Complimentary and Natural Healthcare Council

Beaconsfield | Amersham

E:ย laura@lmnutrition.co.uk

T: +44 (0)7825031755

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